Workout of the Day October 18, 2019

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

5 min
Every min on the min
3 Bench Press

Keep loading in the 75% range

Part 3

Back Squats

7 sets of 4 reps

Keep loading around 75%

Part 4

5 Rounds

12 Deadlifts
6 Hang Power Cleans
Run 0.12 mi on the treadmill or 1time around 89 or 2 times around 88

Sub in a 250m row or a 600m bike. The deadlift weight will be the same bar as the hang power cleans. This will be a light deadlift. If not comfortable with a barbell, feel free to use kettlebell in each hand for the deadlift.

Part 5

4 sets

12 side plank raise per side into a 30-45 sec side plank


TB/ The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 pull ups
10 squats
10 back ext

Part 2

4 sets

10 single arm dumbell bent over row
20 Push ups
Rest 60 sec

Part 3

6 Rounds

2 min Row
1 min bike

Part 4

4 sets

30 banded pull aparts
40 banded tricep push downs